If your child is a picky eater you can still learn ways to give him or her the nutrition that is needed. There are a variety of reasons why a child may become a picky eater. If you can understand what might be causing his picky eater behavior life can be a little less frustrating for all concerned.

It is typical for a young child to try and eat only when they are hungry. Your job as a parent is to provide several different types of nutritious foods at every meal and snack. In addition it is also your job to establish mealtime and snack time schedules.

Small, frequent feedings work best for a young child because his stomach is about the size of his or her fist. Their stomachs are just not equipped to hold a lot of food at any one meal or snack time sitting. Do not allow snacking for one hour before a main meal is served so that your child can come to the table hungry and ready to eat. It is also beneficial to establish a set mealtime and snack time schedule. Do not allow your child to snack or eat at anytime he chooses throughout the day. Start from the beginning to serve his meals and snacks on a routine schedule. At each offering of a meal or snack you child will decide if he or she wants to eat at that time and how much. If he or she refuses to eat a meal or snack, do not make an issue of it. Tidy the eating area up as usual and go on with whatever else is next on your schedule. Do not allow the child to eat until the next scheduled meal or snack. More than likely if he missed the last eating time, he will be ready for the next one.

Limit the amount of juice you serve your toddler to less than 6 ounces a day. Toddlers and preschoolers can fill up on milk or juice and not have room for a wider variety of foods. Children ages 2 to 8 should consume 2 cups of low-fat milk products per day.

During the Terrible 2s period toddlers like to assert their independence. This is quite normal for this period of time in their life. However, the dinner table can become a source of conflict between the toddler and the caregivers or parents. A helpful tip here might be to give them some control or at least make them “think” you are giving them some control by providing small portions. They can finish the small portion and then ask for more. The asking for more is what makes the toddler think he is somewhat in control, and is a good thing both for his mental and emotional development as well as for the sake of his good nutrition. A good rule of thumb on portion size is one tablespoon per each year of your child’s age.

More tips along these same lines are:

• Do not force children to clean their plates.

• Do not threaten or punish children for not eating what you offer them. Threats and punishments only reinforce the power struggle between you.

• Act like it does not matter to you what the child eats or does not eat. Clean up as usual and wait for the next meal or snack time. Of course if the child refuses to eat several meals or snacks in a row over the course of an entire day, especially if this behavior is a change from the previous days, you can suspect he or she may be ill as the reason for refusing to eat.

Throughout the week most children get plenty of variety and nutrition in their diets even if they skip a few meal or snack times. As long as your child is energetic and growing he or she is doing fine.

Introducing new foods:

• Always introduce new food in a neutral manner. Point out to the child the food’s color, shape, size, aroma and texture, but not about whether it tastes good.

• Be patient with your child’s food investigative habits. They may touch and smell the new food. They may even take tiny bites into their mouth and then back out again.

• Children often need about 10 exposures to a new food before they accept it. Be persistent in introducing new foods to your child.

• Start by placing a small portion of the new food on your child’s plate next to the familiar foods. Keep in mind that new foods will seem more appealing if your child has not just finished a snack.

• Some children will try a new food if it is fun to eat. An example of this would be to serve broccoli with a favorite dip or sauce, or to cut foods with solid textures into various fun shapes with cookie cutters.

• Let your child help select new fruits, vegetables, whole grain items and yogurt flavors at the grocery store for the whole family to try.

• Involve your child in the food preparation at home.

• Be a good example to your child. Children often imitate their parents. If you eat a particular food frequently, your child is more likely to eventually try the same food.

• If you want your child to eat more vegetables try adding them into familiar foods. An example would be to add broccoli to macaroni and cheese (macaroni and cheese seems to be a big winner with most children). Mix grated zucchini and carrots into muffins, meatloaf and soups.

• You might have better success with some foods if you “unmix” the food. Many children like to eat the ingredients of a salad or sandwich in separate portions.

• As mentioned above young children feel more comfortable with predictable routines. You will also be preparing your child for school time. Once the child begins school, breakfast, break, lunch, snack times will all be on a routine schedule. Feeding routines help children eat when it is time to eat. Meals and snacks should be served about the same time every day.

• Help toddlers and preschoolers concentrate on eating by turning off the television during meals. Make it a strict rule not to bring reading material and/or toys to meal and snack times.

• Never fall into the bad habit of trying to bribe your child with food like withholding a dessert. This only sends a message that dessert must be the best kind of food, and may consequently increase your child’s desire for sweets above all other foods. You may also unintentionally teach your child that eating healthy foods is unpleasant and must be endured if the child wants a reward of dessert.

After all is said and done, remember that as children mature, the picky eater child usually becomes less picky about food. Everyone has food preferences; therefore, your child is not going to like everything. Stay cool and calm about mealtimes and try not to let them become a struggle between you and your child. The object here is to do what is best for the child so he or she can grow up desiring to eat healthy.

Sources: The Mayo Clinic, The United State Department of Agriculture Food and Nutrition Guidelines for toddlers and young children.

Disclaimer: This article is offered as information. It is not intended to replace the guidance and/or advice of a Professional Health Care Provider. It is not intended to diagnose, treat or cure any kind of a health problem or behavior.

This article is FREE to publish with the resource box.



By: Connie Limon

About the Author:

Skin Care

Looking for an easy, fast and inexpensive way to get dinner on the table fast? Why not designate one night a week as Pasta Night? Pasta is the consummate comfort food – rich, warm and satisfying. It’s easy to get into the food rut of only fixing macaroni and cheese or spaghetti with tomato sauce, but pasta is so versatile that you could make a different pasta recipe every week for a year without repeating one. And all of the variations can be on the table in 30 minutes or less. Just serve with a green salad and a hunk of crusty bread and you’ve got dinner made.

Pasta is wonderful because it makes it easy to pull together a meal when you feel like there is nothing in the house to eat. If you have some long noodles, a chunk of parmesan cheese, some olive oil and freshly ground black pepper, you can create a great meal. Add in some steamed vegetables or browned meat and you have a whole other dish. Pasta is also a great way to use up leftovers. Noodles can be a nice side dish next to Tuesday’s baked chicken or you can pull the chicken off the bone and toss it into your noodles for a completely different taste. Let your imagination and the contents of your fridge guide you.

Here are 2 pasta recipes that are easy, delicious and a breeze to adapt to whatever you have in the cupboard.

Linguine with Cheese and Pepper

½ cup finely grated Parmesan-Reggiano or Pecorino-Romano cheese

½ pound dried linguine

2 tablespoons unsalted butter

2 tablespoons extra virgin olive oil

1 tablespoon coarsely ground black pepper

Bring a pot of salted water to a boil and cook the linguine until tender. Drain, reserving ½ cup of the cooking water. Return the linguine to the pot. Add butter, olive oil and ½ tablespoon pepper, stirring to combine. Add ¼ cup reserved pasta water. Place pot over medium high heat. Cook for a minute to emulsify the butter and oil, adding the remaining water if necessary. Remove from heat and toss in half of the cheese. Serve in bowls with remaining cheese and pepper.

Tortellini in Broth

1 12 oz. package dried or frozen tortellini

32 oz. broth

1 tablespoon fresh or 1 teaspoon dried parsley

Bring a pot of salted water to a boil and cook the tortellini until tender. Meanwhile, heat the broth and the parsley in a medium saucepan. When the tortellini is done, drain and add to the broth. Serve.

If you are looking for easy ideas to improve your health and boost your metabolism, why not visit www.deceptivediet.com? Their site is packed full of easy ways to weight loss tips, ways to burn calories and great ideas to make your life easier.



By: Julie

About the Author:

Tddler Bed

There is a magic question that you can ask yourself when you are about to reach for the last cookie in the box, finish the macaroni and cheese on your son’s plate, make a beeline for the refrigerator mindlessly, or pick at the desert that your husband is indulging in. This inquiry can help you to break the binge habit instantly. It is very simple, but extremely effective. The question is: “What is it that I am truly needing?”

In most cases, when you stop to ask yourself, “What am I needing?” you will discover that it is not chocolate, cheese or pasta that you are craving, but rather a quality, such as peace, safety, comfort, love or even energy-a greater connection to your own life force. Just stopping whatever you are doing, taking a deep breath, and asking yourself, “What am I needing?” can be a tremendous gift you can give to yourself. First of all, it gives you an opportunity to PAUSE and take a moment for yourself. A deep breath not only gives all the cells of your body much needed oxygen, but a chance for you to break the momentum of mindless, automatic, stress-induced eating behaviors.

Then, you can go inside and determine what you are feeling. Do a quick scan of your body and notice any areas of tightness or tension. Without any judgment, give these areas some attention. Take a moment to pay attention to the feelings in your belly, jaw, pelvis and neck and shoulders. These are areas where you may be holding tension. Put your hand over the area that feels tight and send yourself some love. Ask yourself again, “What am I needing?” If you hear any voices coming up, telling you a story about why you are feeling the way you are, let them go, and stay with the feeling. It is through staying with the feeling and assessing what you are needing-and then giving it to yourself-that you can receive the true healing and free yourself from the mindless binge eating, of the past.

Perhaps when you take a moment to go inside and feel the sensations in your body, you realize that you have a strong need for some peace and relaxation. Even if your outer environment is chaotic and stressful in the moment, you can still breathe in peace and relaxation to the parts of yourself that need it the most. Put some space around the area of your body that feels tight, and imagine surrounding that place inside your self with a white or golden healing light. Let the quality of peace fill all the cells of your body, with a particular focus on the area that needs the most attention. Then imagine that you can put some space, and light, around your entire body. Take in this new feeling of peace. Allow the relaxation to infiltrate your entire being, and imagine any tension you are holding melting away.

Before you dip your fork into that rich, sugary cake on your husband’s plate-only to feel disgust with yourself moments later-just take a moment to inquire what is really going on for you. When you take the time to look within, you may get a sense that you are feeling anxious, and are reaching for carbohydrates as a familiar and habitual way to soothe yourself.

Instead, try this. Ask yourself what “am I needing”, and take a moment to let the answer come to you. If you get the answer, “peace” for example, ask yourself if there is anything else that you are needing, also. Let the answer come from deep inside yourself. Perhaps it’s not just peace that you are longing for, but also a feeling of safety. Take the time to breathe in both peace and safety. Then imagine with all your senses that these qualities are flowing into you and filling you. Visualize and sense a blanket of safety and relaxation being wrapped around you. Allow a light of protection to surround you, and imagine that this protection comes from a higher plane of existence, where you can have access to a deeper peace and connection with all of life, than you may have conscious awareness of, here in this world. It is by setting your intention to connect to this higher plane of existence, that you can begin to access it. Allow the higher light to literally feed and transform your cells. Notice if your true hunger is perhaps a longing for greater love and connection to your deeper self.

Look at the food you were about to reach for and ask yourself, “Do I really want this?” “How is this food going to make me feel?” Project yourself forward in time and imagine that you just ate the offending food. Witness yourself stuffing the cookies in your mouth, or inhaling your son’s left over pasta, as you may have done so many times in the past, and then let yourself experience your typical feelings after the predictable binge. Feel the familiar feelings of guilt and regret, and with joy, realize that you are making a new choice. Allow yourself to feel the sense of empowerment that accompanies your decision to act in a new way.

Each time you STOP, breathe, and ask yourself the magic question, “What am I really needing?” and then take a moment to give yourself that quality that your being is longing for-instead of mindlessly stuffing food into your mouth-you are creating momentum for a new, more positive set of behaviors to become natural to you. One day, in the not too distant future, you’ll find yourself automatically throwing the leftover macaroni in the trash, or putting the cookies in the freezer, or not even paying attention to what your husband is eating, and realize that at a very deep level your entire relationship to food has changed. Remember to celebrate by giving yourself what you are truly needing!



By: Rena Greenberg

About the Author:

Scar Removal

Doing the same thing, day in and day out, can become very monotonous.  Getting up each morning, getting ready for school, going to school, seeing the same people, and so on can become quite tedious unless you do something to shake up the process.  In school, people tend to form cliques with other people that are like themselves.  We feel more comfortable when we have something in common with other people.  It is very rare for people to move from one clique to another.

This is unfortunate because diversity is the key to life.  If you ate macaroni and cheese every day, you would soon tire of it.  That is why people will add other things to the mix in order to break that feeling of sameness.  You might add ground beef, chopped hotdogs, vegetable, or some other ingredient so that your macaroni and cheese is not the same all the time.  Well in our social lives, we need to find a new recipe or ingredient that will break up the monotony that we may be in.

You can add excitement to your social connections by visiting gettingrandom.com and allowing yourself to be connected to a stranger for some stranger chat. You don’t have to think up a catchy user name or a password that you can remember.  No fake (you know they are) profiles have to be developed before you can begin to talk with random anonymous people.  Your username will be ‘you’ and the other person you will talk to will be ‘stranger.’  It is very easy to do.  You are in control.  You decide what sex you are and what the sex of the stranger you would like to talk to is.  You can disconnect at any time you want and begin a new anonymous chat.

A Facebook application is available on the site that will allow you to connect with other Facebook users.  You can click on one of the random pictures on the bottom of the page or click on the Facebook icon.  You will be directed to log in to your account or create one if you don’t already have one.  If you don’t want to use this application, just stay on the Getting Random site and continue to enjoy the anonymity of talking with someone you don’t know.

Getting Random allows you to add excitement and perhaps a little bit of naughtiness to your recipe.  No one you are talking to knows anything about you, so you have extra freedom to say things you might not usually say.  You can be bold and direct.  You can be the complete opposite of who you are.  Perhaps you may want to be meek and see how that works out.  The possibilities are endless.  Explore the darker side of your nature and see what this site can do for you.  Spice up the recipe that you have been using for social interaction with the random chat ingredient of Getting Random.



By: Andrew Hudson

About the Author:

Natural Remedies

Do you need a lot of meat in your diet to get enough protein? Vegetarians and vegans have known for decades that the answer is no.

The Recommended Daily Allowance (RDA) of protein for an adult male is 56 grams. This is equal to the protein in 2 cups of skim milk, 3/4 cup of Cheerios, 2 eggs, 2 slices of whole wheat bread, and a 2-oz chicken breast. So, a breakfast of Cheerios and milk, lunch of an egg sandwich and a glass of milk, and a tiny 2-oz chicken patty at supper would meet the full requirement.

Compare this with an egg breakfast, a meat-and-cheese sandwich at midday, and a 4- to 6-oz. portion of beef at supper. We haven’t even mentioned the protein content of any vegetables or starches. It’s easy to see that we typically enjoy far more than the minimum RDA. With a mindset change about how much protein we really need for good health, our food budgets would shrink significantly.

In addition, by combining grains, dairy products, and legumes, we can create complete proteins with the same nutritional value as meat for even more savings.

I’ve listed some combinations with examples beneath them below:

Milk + Grains

cereal and milk macaroni and cheese (semolina wheat, cheese) cheese pizza (flour crust, cheese) rice pudding (Rice, milk, eggs) Italian dishes (pasta, cheese) cheese sandwiches rice and cheese casserole cheese fondue with bread for dipping potato soup or any cream soup and bread or crackers

Legumes + Grains

peanut butter and bread rice and beans beans and biscuits tortillas and beans beans and corn cornbread and beans Bean soup and bread split peas and bread or cornbread Boston baked beans with brown bread refried beans and rice

Notice how complete protein combinations are already a staple in meals from many areas of the world? Doctors have known for decades that eating too much meat is bad for your health. Meat increases the carbon footprint and balloons your food budget. When times are tough, use these protein combinations and stretch your pennies guilt free.



By: Rosey Dow

About the Author:

Custom T-Shirt Prining

Blanca, one of North County San Diego’s newest fine dining restaurants is definitely suitably named. With snow white dining plates, table linens, pendant lanterns, and a prominent concrete bar, Blanca is elegant, classy, and cool-just like Solana Beach and the surrounding North County area.

Proprietors Seth Bass and Debbie Hugonin named the restaurant Blanca for this exact reason. They envisioned an establishment with the same hip sophistication that Solana Beach restaurants carry. Their vision “was to bring together all that [they] cared about into one place; family, friends, great food, and fine wine. [Their] vision became Blanca.”

The cuisine at Blanca innovatively fuses contemporary California cuisine with the sensibility of traditional French technique. Blanca uses local organic produce and local, sustainable seafood whenever possible. Executive Chef Wade Hageman is constantly adding new dishes to the ever changing menu and the General Manager and Sommelier Zubin Desai serves up charisma and top notch wine pairings in the front of the house.

The tranquil, minimalist dining room has perfectly dimmed lighting, comfortable seating offering both booths and tables, and accommodates up to twenty-two guests. Blanca boasts a private, outdoor patio complete with a fifty-two inch plasma monitor and iPod docking port. With polished servers, a stunning bar and lounge, and a classy clientele, Blanca is easily holding its place as one of North County San Diego restaurants most desired dining locales.

Beginning with the starters, Blanca offers moderately priced finger foods such as Heirloom Wisconsin Black Popcorn with finely grated Parmigiano-Reggiano and Truffle Salt, Truffled French Fries with Black Truffle Mayonnaise, Crispy Baby Violet Artichokes with Baby Fennel and Garlic Aïoli, Tempura Salt and Pepper Jumbo Prawns with Tellicherry Pepper-Lime Dipping Sauce and Scallions, Deep Fried Baby Zucchini with Fresh Tomato Sauce, and Dungeness Crab Deviled Eggs.

Raw appetizers include Market Oysters on the Half Shell with Champagne Mignonette and Lime Cocktail Sauce, Hawaiian Kona Kampachi Yellowtail with pickled Radish Salad and crystallized Ginger Vinaigrette or a Sushi Rice Cake and fermented Black Bean Vinaigrette, and Niman Ranch Filet Mignon Tartare with Quail Egg Yolk and toasted Peanut Oil served “Thai Style.”

Traditional starters vary from a Young Greens Salad with toasted Pine Nuts, Laura Chenel Goat Cheese, and Oven-Dried Tomato Vinaigrette, Linguini with Clam Sauce with Manila Clams, Monterey Bay Calamari, and Sweet Butter-Chili Flake Emulsion, Summer Watermelon Timbale with Micro Cilantro, Greek Feta Cheese, and Champagne Vinaigrette, Crispy Petaluma Quail with Haricot Verts, Buttermilk Potato Purée, and Red Eye Gravy, to Seared Hudson Valley Foie Gras with Griddled Strawberry Broiche and Strawberry Gatrique, Squash Blossom Soup with Baby Zucchini and Chive Essence, and Chino Farms Corn Soufflé with Black Truffle Cream.

At this point you will likely be ready for one of Blanca’s signature martinis or cocktails. Try the “Peach-Pom,” made with Absolut Apeach Vodka, Pama Liqueur, and Peach Purée, or the “Lemon-Ginger Cooler,” made with Lemongrass-Infused Vodka, muddled Cilantro, and Schweppes Ginger Ale.

Other irresistible libations include the “42/43,” made with Don Julio 1942, Licor Cuarenta Y Tres Cazadores, and Vanilla Sweet-Salt, the “Feng Shui,” made with Sake-Infused Vodka and Crystallized Ginger, the “Blackberry Mojito,” the “Fleur de Lys,” made with Skyy Vodka, St. Germain Liqueur, Chambord, and a Champagne floater, the “Perfect Gentleman,” made with Hendricks Gin, Essence of Noilly Prat, and Preserved Lemon Stuffed Olives, or the “Desert Rose,” made with Prickly Pear-Infused Vodka, and Strawberry and Vanilla Essence. Blanca also offers a full bar and an extensive, dynamic wine and champagne list.

Blanca’s entrée menu includes Executive Chef Wade Hageman’s signature dishes, seasonal dishes, and grilled dishes. Signature dishes range from the Merlot Braised Short Rib and Bacon Wrapped Day Boat Diver Scallops to the Niman Ranch Filet Mignon “Rossini.”

Seasonal dishes currently vary from Oregon Porcini Risotto and Air Dried Corn Crusted Wild Alaskan Halibut to Indiana White Pekin Duck Breast “En Sous Vide” and Mediterranean Loup de Mer “En Papillote.”

Grilled dishes come with one side of choice and one sauce/butter of choice. Choose from the Organic Niman Ranch Pork Chop, the Snake River Farms Kobe “Flat Iron Steak,” the Colorado “Boneless” Rack of Lamb, the Niman Ranch “28 Day Dry-Aged” New York Steak, or the Prime Nebraska Corn Fed “Eye” of the Ribeye.

Sides vary from Crème Fraîche and Chive Potato Purée, Macaroni and Cheese Gratin, Bellwether Farms Ricotta Gnocchi, and Buttered Summer Squash, to Parmesan Creamed Spinach, Organic Baby Broccoli, and Roasted Marble Potatoes.

The sauces/butter that accompany these delectable grilled entrees include Pinot Noir Demi-Glace, Classic Béarnaise, Port Wine Reduction, House-made Worcestershire, Pt. Reyes Blue Cheese Butter, 3 Mustard Compound Butter, or Meyer Lemon-Chive Beurre Blanc.

In the event that there is still room for dessert, sample one of Blanca’s sinful finales. Indulge in the Butterscotch Pot de Crème, Tahitian Vanilla Bean Cheesecake, Sticky Toffee Pudding, “Rocky Road” Warm Valrhona Chocolate Cake, “Peanut Butter and Bananas,” Farmers Market Strawberry Soufflé, or the Trio of House-Made Sorbets. Don’t forget an accompanying glass of dessert wine, port, or sherry.

Blanca is ideal for locals and San Diego tourists alike, perfect for a private dinner for two or a large celebration, and has raised the bar in North County San Diego for contemporary-cool restaurants with a distinctive and delicious menu.



By: Sarah Martin

About the Author:

SEO Services

When you begin the Atkins diet program, you are stepping into a new world of healthy eating. And this fact is most obvious when you stand at the supermarket. All of a sudden, your favorite foods like pasta and bread, macaroni and cheese aren’t on your list anymore. For the first couple of shopping trips you may feel very uncomfortable and out-of-place. But with a little effort and practice, you will feel just the same as you were before.

Your Atkins shopping begins before you enter the store. You will find several resources that serve as shopping lists, on the internet and in Atkins books. Always make a list of all the recipes for that week, before you go shopping, so that you will know what you require to prepare each meal. Make it a point to buy low-carb snacks to eat between meals.

Make sure you plan modifications for the meals of the rest of your family. In the long run, it will be difficult to prepare entirely different meals for your family and yourself. The best idea would be to cook a main dish for the whole family including yourself, and a side dish with rich carb content for the family. Suppose you are making meatloaf, just add one half of a potato for everyone else.

After you make the meal chart for the week, it’s time to go shopping. Always buy the protein foods and fresh produce first. It may sound as though it is an insignificant detail which will not create a big difference, but it is quite on the contrary. Once you fill your cart with foods that are allowed, there will not be room for other things.

Another thing you may want to try is purchasing meat in bulk. You can save a lot of money provided you know where you can buy family sized packages. When you buy large quantities, you can also cook them in large portions. When you allot time to cook meat once in few days, it makes your Atkins plan easy. You can just cook the meat earlier and get it ready whenever you need it. Also consider buying chicken, small steaks, ground beef and seafood in bulk.

If you are fond of cheese, you can buy that too in bulk. Several stores offer cheese in huge bricks. Always read the label carefully before you buy the cheese. Ensure that you eat some fiber food like raw veggies and salads while eating cheese. When you have large bricks of cheese lying around, it becomes very easy to grab a snack between meals.

While walking around at the supermarket, stay near the outermost aisles. They have the fresh foods. Imagine your grocery store. You will almost always find the meat counter; produce section and deli along the last, outermost aisles while packaged foods are in the other aisles. This point is very important if you are in the early stages of Atkins diet. It is better to avoid all packaged foods during introduction, irrespective of whether they are low on carbohydrates. Once you start adding more carbohydrates to your daily count, you can try low-carb packaged items.

This brings us to our next tip. Always remember to check the labels! Though an item may claim to be low carb, it may contain sugars. Check properly and investigate at the store so that you can avoid buying products that will make you gain weight.

You may require some practice to get the hang of shopping for your Atkins diet. You may start wandering in unfamiliar sections of the supermarket. You might find yourself buying items you have never cooked before. But if you plan your shopping and show some strong commitment towards low carb products, it will make your job very easy. Just remember to take a list before going to the store, and always stay in the outer aisles. This way, you will become a professional low carb shopper in no time.



By: Abhishek Agarwal

About the Author:

Get a Mortgage

Of all the fitness predicaments people have, this is the least common. How often does someone say they need to gain weight?

Rarely.

However, it is an issue that’s more common than you might think.

An ‘ectomorphic’ body type is someone who is (generally) tall, slender, with long fingers and thin wrists. Such an individual has a tough time gaining weight, since his / her body tends to burn energy at a rapid rate. A ‘high metabolism’ is common, and these (lucky) individuals can literally eat all they want without gaining an ounce. This can be partly attributed to genetics. Many non-nutritional factors can also contribute to low body weight, such as stress or nervous tension. Some experts believe that emotional stability is an important factor in weight gain, since this may allow the body to retain calories better.

Being too skinny is not a good thing. Risks include slow recovery after illnesses and reduced immunity. Being underweight can also mean low endurance, strength and in some cases lower self esteem.

Diet plays the most important role for a ‘hard gainer’. The energy density of foods is important factor to gain weight. Energy density refers to the amount of energy or calories compared to the weight of the food. For example, a macaroni and cheese is more energy dense than a corresponding amount of white rice and potatoes.

Here are some effective tips for those looking to gain weight.

Nutrition tips.

Eat more good-quality food.

To gain weight, eat food with extremely high caloric value. Try to increase your food intake without consuming too much fat and sugar. In other words, eat more protein, complex carbohydrates and foods rich in vitamins and minerals. Fast food is not the solution!

Eat regularly.

Regular meals, especially breakfast, are important if you find it difficult to gain weight. Taking your time with meals and making sure you are relaxed is also important to ensure that your digestive system functions properly. Do not eat in a hurry or under stress. Enjoy food, chew it slowly and do not be distracted while eating. Eat at fixed times.

Eat more often.

Eat five or more meals a day. Drink plenty of fluids that supply calories like juices, protein shakes, and sports beverages. Eat starchy grains and vegetables, such as rice, oats, pasta and potatoes. Add yoghurt, sour cream, sauces and dressings to plain foods and salads. Eat bread with fatty spreads such as avocado, peanut butter and olive or canola oil margarines. Try to eat more ‘good fats’ from nuts / olive oil as opposed to saturated fat from butter. Dry fruits are a great source of energy. Small size cashew nuts, almond and raisins have bundle of energy. From the milk Group, consume more milk, cheese, yogurt, cottage cheese, ice cream. From the grain group, consume more cereals, breads, rolls, pasta, muffins, pancakes, rice.

Eat more protein.

Protein is essential to the body, for repair, to enable the immune system to function and for recovery from illness. If you are recovering from illness, it is important to include adequate protein in your diet. Good vegetarian sources of protein include: cereals, nuts & seeds, Soya products (Soya milk, tofu etc) and pulses. Milk, yoghurt, cheese, and eggs are also excellent protein sources. Try to include a protein source at each meal.

Avoid caffeine and nicotine.

Caffeine and nicotine are stimulants that increase metabolism. Try to minimize them, since this helps your body to retain maximum nutritional value from what you eat.

Eat late at night.

Having snacks at bedtime may help to gain weight, as long as it does not interfere with sleep. This allows your body to ‘retain’ those calories rather than burning them away.

Exercise - more weight training, less aerobic exercise.

Lifting weights, under supervision, is an excellent way to gain muscle mass without burning excess calories. Cut down on cardiovascular (aerobic) exercise and focus on high intensity weight training. Ideally 2-3 sets of 6-8 repetitions results in hypertrophy (increased muscle mass).

The importance of sleep.

Sleep is perhaps the most important component of weight gain. 6-8 hours of sleep is important everyday to gain weight and improve fitness. Less sleep will result in fatigue, and muscle wastage. During sleep, the body recuperates and regenerates. This means that all the food eaten during the day is assimilated and then distributed amongst the various tissues of the body. New cells are generated, and old cells are destroyed. When the body has the right combination of high intensity exercise, good nutrition and sufficient water intake, the muscles become fuller, larger and more well-defined. This is the dream of anyone looking to gain weight.

In summary, good nutrition, rest, relaxation and regular exercise help in increasing body mass. Good luck!



By: Nitin Chhoda

About the Author:

Accident Lawyers

Let’s face it, cooking is not a top priority in the lives of every man, woman, or child on the planet. In fact, far too people have made learning to cook a priority in their lives. This means that we often exist on convenience foods and boxed mixes rather than taking the effort to prepare healthy meals for our families and our own personal enjoyment.

The same holds true for lunches when we often resort to a can of soup or box of macaroni and cheese or some other such product rather than putting our creative efforts into making a quick and easy yet delicious lunch. You will see many ideas in this article and the hope is that these ideas will not only get you off to a great start for ending the lunch rut we all seem to find ourselves in at some time or another but also to try new things on your own.

First of all, not all great lunches require actual cooking in order to prepare. Some of them will require the use of the microwave and some of them will need to be cooked or at least prepared before hand and reheated. The choices are virtually limitless once you understand the creative concept that must be in place. You should also find that many of these ideas are so simple you will wonder why on earth you have never thought of them. I certainly hope that some of these ideas will become main features within your own home.

Lettuce wraps. These mike delightfully delicious lunch treats and the filling can be prepared ahead of time, which leaves only reheating the filling and wrapping when you’re ready to eat. This is a fun lunch to share with your little ones and it teaches them that lettuce is much more versatile than people often give it credit for being. Some people choose to go with a teriyaki inspired filling; my family likes taco inspired fillings for our lettuce rolls. You are perfectly free to come up with a favorite filling of your very own.

Try sandwiches with different breads. Believe it or not, my children love trying new things. It’s a rare trait for which I am extremely grateful. Believe me I understand all too well how fortunate I am. My youngest however, has a little difficulty with thick or crusty bread. Her favorite sandwich choice has become Hawaiian sweet rolls. We put the meat, cheese, mustard, and pickle in her roll as if it were a bun and she’s thrilled. Other great ideas include hollowing out crusty rolls and filling them with roast beef and cheddar. You can broil this in your oven for a few minutes for a rare sandwich treat. The cooking part is very minimal and you do not have to have in depth knowledge of anything to prepare or enjoy these simple treats. Other great bread ideas include croissants with ham and cheese or chicken salad, taco pitas (another great favorite in our household), and paninis (this works really well if you have a George Foreman grill or a panini press).

While this is by no means the end all be all guide to cooking quick and easy lunches it is good food for thought. The hope is that this will get your own creative juices flowing so that you can prepare wonderful lunches for your family without needing to do too terribly much heavy cooking in the process.



By: kimberly valerio

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Cookbooks that teach parents how to hide veggies in food have hit the best-seller lists. But is tricking your kids into eating vegetables really a good idea? “Deceptively Delicious,” by celebrity wife Jessica Seinfeld, and “The Sneaky Chef,” by Missy Chase Lapine, both offer similar advice about secretly slipping veggies into meals. Both books suggest that parents purée healthy foods like spinach, cauliflower and sweet potatoes and hide them in kid foods like macaroni and cheese or brownies.

While it’s always a good idea to try to improve the nutritional quality of the foods we eat, the stealth veggie strategy doesn’t teach kids to like vegetables. It just teaches them to like macaroni and cheese and brownies.

“I would say that my first emphasis is on getting veggies enjoyed openly,’’ said Susan Roberts, director of the energy metabolism laboratory at Tufts University. That means “putting them in foods so they are visible … so that kids see the veggies and like them,’’ she said.

Dr. Roberts says parents should aim to improve the quality of the food they serve their kids — making lasagne with vegetables and wholewheat pasta, for instance. But parents shouldn’t give up on serving plain and simple vegetables, even if they have already added pureed cauliflower to the mac and cheese. “The point of burying veggies in foods, in my view, is not to cram in veggies secretly, but to make recipes healthier so that there isn’t such a huge metabolic difference between indulgent treats and vegetables,’’ said Dr. Roberts.

But judging from parent comments on message boards, the books are being used to slip vegetables and other healthful ingredients into kids’ bellies under the radar. “I have made several recipes thus far and my kids have no idea they are eating zucchini, cauliflower, wheat germ, tofu, spinach and more,’’ wrote one Sneaky Chef reader. “The book is genius. I laugh all the way to the dishwasher.”

But other parents note the pitfalls of surreptitious veggies. “Adding veggies to sweets may trick your child, but it also teaches them that sweets are food to eat for life,” wrote one reader.

Parents worried about kids who don’t like vegetables shouldn’t give up or try to sneak pureed veggies into a cookie recipe. Instead of trying to add veggies to food that already tastes good, try adding some better taste to the veggies. Add butter, cheese sauce, ketchup or ranch dressing — whatever it takes to get kids to accept it, notes Dr. Roberts. Even though sauces can be high in calories, parents can use low-fat versions or limit the amounts.

A few extra calories is a worthwhile tradeoff if it helps your child accept nutritionally-packed foods like vegetables. The focus shouldn’t just be on making indulgent foods healthful, but also on “making healthy foods more indulgent,’’ notes Dr. Roberts.

And remember, getting your kid to like vegetables won’t happen overnight. Parents need to keep serving veggies even if a kid steadfastly refuses to eat them. Having them on the table and eating them yourself in front of kids are first steps toward getting children to accept vegetables.



By: Alvaro Castillo

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